Comparing Nutrients in 1 pound Canned Kidney Beans VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	13% 381kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	13.2% 17g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	15.5% 11.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	8.2% 5.94g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 1.22g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	13% 5g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 163μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	58.5% 52.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	15.4% 154mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	32.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66.3% 5.3mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31% 0.71mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.3% 408mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Canned All Types Kidney Beans have 2.7 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.3 times more Vitamin B5 and 9.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 3.1 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium, 296 times more Sodium and 2.1 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 4.4 times more Energy, 3.8 times more Carbohydrate, 3.9 times more Fiber and 5 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Omega 3 per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.